Sweet Pea Births

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Sweet Pea Births

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Q&A with SPB: Greens

Posted on February 2, 2016 at 10:01 AM Comments comments (0)




 

Fresh, dark green vegetables are rich in vitamins (particularly A and B complex) and minerals, which are necessary to help your body use the protein in other foods. These are also high in folic acid, which is essential for good growth, and which protects against neurological disorders and spina bifida. Greens also play a role in the formation of red blood cells. A deficiency could lead to anemia. The darker the greens... the higher the concentration of vitamins and minerals!
 
Recommendation: 2 servings per day.

If you have a hard time with the idea of green food - blend it!! My favorite way to get greens into my day...my morning smoothie.  Start with greens that are a little lower on the "green" taste, like spinach or a darker leaf lettuce.  Then work your way up to the more intense flavors like kale, arugula, chards...

My favorite add-ins to taste something besides the green is to put in bananas, apples, honey, molasses, a thin slice of ginger...any combination of those goes a long way to add in other flavors.  Lastly, add in fruit that hides the green - raspberries are the best!! Cherries and blueberries make it more purple than red, but at least it's not green as you create a new habit.

When you are eating greens, enhance their flavor with Vitamin-C rich foods. The Vitamin C helps the body absorb the folate and calcium available in these foods.  Dairy foods inhibit mineral absorption...so during pregnancy hold the ranch, and do use the citrus vinaigrette!

More reading on greens:

Top 10 List of Folate-Rich Foods from Healthaliciousness

The Best Leafy Greens from Essentials of Health Care

Disclaimer: 
The material included in this video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Q&A with SPB: Protein

Posted on January 26, 2016 at 7:26 AM Comments comments (0)
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson





Two Servings Per Day
 
Protein provides amino acids that are the building blocks of the body. It is important for healthy bones, teeth, muscles, brain, everything! If you find that you are suffering from fatigue, swelling, and/or a lack of appetite, you may not be consuming enough protein.
 
We encourage our students to find protein sources that are either free-range and eating what nature intended (i.e., cows are supposed to eat grass, not corn), or to eat alternative sources that are not genetically modified. 
 
Many people gravitate to tofu if they don’t eat meat.  Unfortunately, soy is one of the most likely crops to be genetically modified.  Legumes and quinoa are two alternative protein sources that you can consider as an option if you are not preparing free-range poultry or beef.  There are some non-GMO, organic options for tofu available on the market if you really love your tofu!

Here is an idea to add protein to your diet: DIY chicken broth 
Boil a whole chicken for two hours.  Then, remove the chicken from the broth and strip the meat from the bones.  Finally, return the bones to the stock along with two tablespoons of vinegar to maximize the calcium leaching from the bones.  Simmer this for 12 hours, and you can use this stock is the base for all your cooking for the rest of the week.  You can use stock for soups, and as the liquid base when cooking your legumes and grains.

Click HERE for a detailed listing of the Top-10 Protein foods from healthaliciousness.com. You can also find a Top-10 list for vegetarians and pescatarians

Click HERE for a listing of "safe" and sustainable seafood from Seafood Watch

What is your favorite protein-rich food?

For other topics in this series:







For a closer look at the whole Brewer Diet, explore these links:
Dr. Brewer's Website: Blue RIbbon Baby


Disclaimer: 
The material included in this video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson


 

Q&A with SPB: Eggs

Posted on January 20, 2016 at 9:00 AM Comments comments (16)

 
 
Eggs: Two per day
The benefits of eggs are many.  You can click HERE for a breakdown of nutrients from A to Zinc.  If you are allergic to eggs, that post list alternatives for getting those nutrients through other foods.  Also listed below are two links to learn more about LUTEIN and CHOLINE, two nutrients found in eggs that are super-important for that ever-developing baby brain.  

If you just can’t stomach eggs, read about the nutrients from A to Zinc, and maybe you will be motivated to find at least a couple of egg dishes you can tolerate so that baby has all the brain-building advantages available to him or her.  

Coach Bruss got really good at making a couple of egg dishes in order to support our pregnancies. He handled the raw egg smell and texture that I couldn't stand in pregnancy, and made two yummy dishes that I could stomach in order to give our Sweet Peas a nutritional boost every day during pregnancy.  I continued eating eggs into the childbearing year when we were exclusively breastfeeding and that baby's brain continued to grow.
 
Excerpt from "Egg nutrients A to Zinc": http://goo.gl/6rEGtc

Eggs are important for you and your growing baby because: 

    • Eggs are a good source of the highest quality protein, which helps to support fetal growth. 
    • Eggs also have B vitamins that are important for normal development of nerve tissue and can help reduce the risk of serious birth defects that affect the baby's brain and spinal cord development. 
    • The type of iron in eggs (a healthy mixture of heme and non-heme iron) is particularly well-absorbed, making eggs a good choice for pregnant and breastfeeding women who are at higher risk for anemia. 
    • Eggs are an excellent source of choline, a little-known but essential nutrient that contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends that pregnant women consume 450 milligrams of choline per day and that breastfeeding women consume 550 milligrams per day.  Eating two eggs a day gets you halfway there! 
    • Eggs are a source of antioxidants.  Antioxidants reduce harmful free radicals in various parts of the body. Free radicals (bad guys!) play a role in a variety of diseases: macular degeneration, cancer and heart disease 
    • The yolk includes healthy monosaturated and polyunsaturated fats and almost half of the high-quality protein found in eggs  
 
 

Other posts in this series 
Nutrition Focus Dairy: http://goo.gl/XKBO8z
 

Brewer Pregnancy Diet:
http://goo.gl/40B7Ab

Disclaimer: 
The material included in this video is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson








Nutrition Focus: Dairy

Posted on January 13, 2016 at 8:55 AM Comments comments (57)
This week's nutrition focus: DAIRY



Dairy: Four serving per day
The main goal for consuming four servings of protein per day is to add calcium for your Sweet Pea's bone development and protein for Sweet Pea's brain building to your diet. “Good” dairy choices include greek yogurt and organic cheeses. You can see how one serving varies in protein count, so if you are having to eat small meals, choose high protein calcium foods to meet your protein count with smaller portions.

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Serving size/protein count: 
1 c. (carton of milk) ~ 8g 
1 string cheese ~ 8g
1 c. greek yogurt ~ 18g
1 c. cottage cheese ~ 27g

Image credit:
borderlessnewsandviews.com




If you do eat dairy, consider staying away from the DHA-fortified varieties since there is not enough in there to make a difference, and a lot of processing has to happen in order to infuse the milk with DHA. 

If you don’t like milk or are allergic to milk, consider almond milk as an alternative. Almonds are not typically a genetically modified crop. Other non-dairy alternatives are hemp, rice, and soy. I chose to stay away from soy because it is often a GMO-crop (and still not required to be labeled as such), and because I didn't want to take the risk of ingesting a food known to be high in phytoestrogens during our pregnancies.

Not a fan of dairy products? There are many alternative foods that are rich in calcium - check out this list from Healthaliciousness.com:
dark leafy greens, bok choy, fortified tofu, okra, broccoli, green beans, almonds, and fish canned with their bones.  Click over to THIS page on the site to see the nutrition information on those foods and also access additional listings of other calcium-rich foods.

What is your favorite way to add calcium to your diet?

Read for yourself ~
Why is a high-protein, whole food diet important? Click HERE

Information about DHA-fortified dairy products:

More reading about phytoestrogens:

Can't wait for our week-by-week coverage?? 
Check out these links for the whole "diet" ~


Brewer Diet by Food Groups:

Quick Summary:


Disclaimer: 
The material included in this video and blog are for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
 

Pregnancy Nutrition Kick-Off!

Posted on January 12, 2016 at 6:36 PM Comments comments (0)
Welcome back!! So happy to kick of 2016 with our Pregnancy Nutrition Series on the blog and the VLOG!!

This is an invitation to join me on our social media platforms for daily inspiration.  I am not selling you anything...and I hope to inspire you to try new recipes and buy healthy, whole food for you and your Sweet Pea's nourishment <3






You and your baby ARE what you eat...and Dr. Brewer pioneered a high protein, whole food diet for pregnancy.

What the studies show:
We know that a high protein, whole food diet like the Brewer Diet reduce and can potentially eliminate the complications of pregnancy and childbirth.  Studies have shown a reduction of pre-eclampsia, eclampsia, low-birth weight, still birth, and infant mortality.  Infant outcomes are markedly different when women eat sensible, whole food diets without restricting their salt.

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson

The basics: 
75-100 grams of protein per day
Eat a variety of whole foods to have bioavailable building blocks immediately accessible for you and your Sweet Pea to stay healthy!

The Brewer Pregnancy Diet http://www.bradleybirth.com/diet.aspx

Why:
Meet your vitamin+mineral needs with food so that your pre-natal vitamin is covers the gaps vs. having it supply most of the nutrient needs during pregnancy with processed vitamins+minerals

Links to explore here:
Dr. Brewer's Website http://therealblueribbonbaby.org/

Visual of snacks by nutrition focus from our Bradley Classes:
 
Disclaimer: 
The material included in this video and blog is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 


To Eat or Not To Eat…

Posted on November 5, 2015 at 8:07 AM Comments comments (145)
To eat or not to eat…That was the question for families planning a hospital birth.  When you are laboring at home or a birth center, you have the freedom to eat as your appetite dictates.  If you choose to have a hospital birth, you are at the mercy of your doctor’s orders and the nurse’s interpretation of the hospital protocol.  

We love it when science catches up to Dr. Bradley.  Anecdotally, we could tell students that it was safer to eat before/during labor since anesthesia has changed from the days of "knock'em out, drag 'em out" birth, as Dr. Bradley called it.  Women used to be under general anesthesia, which is administered differently than today's spinal or epidural blocks.  

We are so excited to update this post (and our class info!) with a press release from the American Society of Anesthesiologists (ASA):

"Most healthy women can skip the fasting and, in fact, would benefit from eating a light meal during labor, suggests research being presented at the ANESTHESIOLOGY® 2015 annual meeting. Improvements in anesthesia care have made pain control during labor safer, reducing risks related to eating, researchers note."
ASA Press Release, "Most healthy women would benefit from light meal during labor", October 24, 2015

For other reading,  HERE is some research I had found before this 2015 press release to make the case for eating and drinking in labor (in case you want to do more poking around the subject).

Now...how long will it take for hospital protocols to change and reflect these recommendations from ASA? As we found out the hard way, sometimes the doctor approves something but if it is not in writing and signed off on the birth plan, it probably isn't going to happen in the hospital setting. The nurse will follow the hospital protocol or they may invent their own interpretation if none exists to cover their liability.  If you are going to have a hospital birth, I have a strong opinion about getting your wish list signed so that the nursing staff has “permission” to “break the rules” if they feel that something you are requesting is out of the ordinary.  Maybe you could ask for a copy of the ASA press release to be included in your chart that goes to the hospital.

Dr. Bradley always advocated that a healthy mom should eat if she is hungry and drink if she is thirsty.  As he said, “Birthing is like playing a full game of football without any substitutions.”  He recognized that labor is an athletic event, and that a well-nourished athlete would perform better than a hungry one.

Science and the ASA catch up to Dr. Bradley:
"The research suggests that the energy and caloric demands of laboring women are similar to those of marathon runners, Harty said. Without adequate nutrition, women’s bodies will begin to use fat as an energy source, increasing acidity of the blood in the mother and infant, potentially reducing uterine contractions and leading to longer labor and lower health scores in newborns. Additionally, the studies suggest that fasting can cause emotional stress, potentially moving blood away from the uterus and placenta, lengthening labor and contributing to distress of the fetus."  

A Note About Hospitals and Nourishment
If you are having a hospital birth, you need to find out how your care provider feels about nourishment during labor, even with this announcement by the ASA. If your care provider is on board with mom eating and drinking as her body directs, great!  Get it into your birth plan, aka "wish list", that you have permission to eat and drink.  If they restrict intake, you need to think about your options.  You may question whether or not your care provider is truly supportive of your plans for a natural birth.  

You should also ask what the hospital policy is on food and drink during labor when you do your hospital tour.  It helps to know what kind of potential situations you may be facing so you can avoid stress-inducing encounters during labor.

The potential conflict between a laboring mother’s needs for nourishment and her care provider or hospital protocol comes from the days when general anesthesia was standard for hospital births.  There was a very real danger of a mom “aspirating”, meaning that food or drink the mom had consumed before labor would be regurgitated and accidently enter the trachea and lungs, creating a life-threatening condition to mother and baby.  [See reference 1]

From the press release:
"Researchers said aspiration today is almost nonexistent, especially in healthy patients. In the United States, there was only one case of aspiration associated with labor and delivery between 2005 and 2013, involving a complicated case of a woman who was obese and had pre-eclampsia (a precursor to eclampsia, or high blood pressure that can lead to seizures), according to the American Society of Anesthesiology’s Closed Claims Project database. Researchers also noted that no cases of death due to aspiration were reported in the United Kingdom between 2000 and 2005, compared to 1.5 cases per 1,000 during the 1940s. They say this is likely due to advances in anesthesia care, including increased use of epidurals and spinal blocks in place of providing anesthesia through a mask over the nose and mouth. Before these improvements, women were more likely to need a tube placed in the windpipe for breathing, which potentially increased the risk of aspiration." 

Although very few women have births under general anesthesia nowadays, the practice of restricting food and drink still persists.  You may hear it called “NPO”, which stands for the Latin, “non per os”, meaning nothing by mouth.  With the press release from the ASA, we can keep our fingers crossed that hospitals will start to change their practice protocols.

In the past, it was likely that you would only be allowed ice chips if you opted for an epidural.  The chance of needing general anesthesia was within the realm of possibility since some moms and babies “crash” after the epidural dose is dispensed.  As with all labor interventions, you don’t know how you will react until it’s administered.  Although it’s a small percentage of women that have life-threatening complications, the prospect of the drugs dropping your heart rate, blood pressure or respiration to dangerously low levels exists once they are in your bloodstream.  In the instance of a “crash”, you would need general anesthesia to perform an emergency cesarean to save your or your baby’s life, thus your nourishment options become limited to ice.

Eating and Drinking During Labor
Have your refrigerator stocked with your favorite healthful foods and/or meals as you near your estimated due date.  Labor is a funny thing – you never know what your body is going to like.  If you think you are in labor, you can go through Dr. Bradley’s list of things to do to see if you are in pre-labor (contractions slow down or stop) or actual labor (contractions continue at same pace or get closer and harder despite the change in position or activity).  To "test" for labor, he suggests that a woman should eat, drink, go for a walk, shower and nap – in that order.  

When you start with the “eat” part of the list, it will be more satisfying to eat something you really enjoy.  If you are not in labor, at least you ate something you like and you can move on with your day with a tummy-full of your particular “comfort food”.  If you are in labor, then you have eaten something that is fueling your body for the labor.  It will put you in a good frame of mind if you ate something that is a favorite and you create a positive emotional state.

The best drink during labor is water.  Water is a key to staying hydrated and avoiding the slippery slope of interventions.  A hydrated body has the energy for the work of labor.  Ample water also allows for effective hormone distribution throughout the body: the chemicals and hormones being made to stimulate and progress labor are able to circulate freely.  If you have a longer labor, consider an electrolyte replacement: trace minerals added to the water you are drinking, Emergen-C makes a powder, or coconut milk is a "natural" version of sports drinks.

Dehydration causes a spike in temperature and blood pressure, while at the same time depleting your energy by as much as 30%.  Can you see that simple dehydration can also be interpreted as the mom being “in distress”?  Your care team will not want to take a chance of making the wrong call, so they are likely to intervene or suggest drastic measures to “save” mom and baby.

Whether you are laboring at home, a hospital or birth center, small-portioned, protein rich snacks are nice to have on hand.  As your labor progresses, a laboring woman’s appetite will naturally decrease as the body shuts down other functions such as digestion to allow for full focus on the progression of labor and birth.  

Here are some foods that we and other students have found useful for quick energy boosts when mom doesn’t have the desire to eat a full meal.  These snacks are also handy for the coach to get the energy boost he needs to be a great support person for mom.  We don’t want hungry, cranky coaches during labor!!

What the ASA recommends:
"A light meal could include fruit, light soups, toast, light sandwiches (no large slices of meat), juice and water. Most women lose their appetites during very active labor, but can continue to drink fluids such as water and clear juices, researchers said." 

- Honey sticks.  According to honey.com, “Honey is also a rich source of carbohydrates, providing 17 grams per tablespoon, which makes it ideal for your working muscles since carbohydrates are the primary fuel the body uses for energy. Carbohydrates are necessary in the diet to help maintain muscle glycogen, also known as stored carbohydrates, which are the most important fuel source for athletes to help them keep going.” [2]

- Trail mix.  You get the nice variety of nuts, dried fruits and if you want, candy, in one bag.  I found myself picking out my favorite nuts and fruits and snacking on them – literally one or two at a time – as we got into the active phase of first stage labor.

- Protein bars or chews.  Look for bars that are low in carbs and added sugars –the key is to provide an energy boost without an energy crash afterwards. We have had students that use the “PowerBar” brand Energy Bites, as well as Gel Blasts that are bite size energy foods.

- Handful of nuts.  If you have a favorite nut (besides your coach-lol), bring some with you.  You can eat 1 or 10, whatever you are in the mood for.  I like nuts because you get the energy boost in whatever quantity you are in the mood to chew and swallow.  Trader Joe’s sells packages nuts in handy single serve packets.  I usually eat 2 or 3 pieces, and Bruss would finish off the bag for his energy boost.

- Popsicles.  While working hard in labor, a popsicle can be refreshing.  To prevent an energy crash, look for a brand that uses natural fruit as a sweetener instead of added sugars.  Added bonus: you can also push it against the top of your palate to stimulate oxytocin production.

- Applesauce cups.  Provide potassium along with a little protein.  The nice thing about applesauce is that while some people prefer them cold, they don’t need to be refrigerated.  Again, look for naturally rather than artificially sweetened sauces.

- Banana.  Another source of potassium that is portable and easy to eat.  To prevent a sugar burst, pair this with a cheese stick to balance out the carbs.



- Soup or clear broth.  Campbell’s came out with the “Soup at Hand Cups” that are single serve, portable and microwaveable.  They were a God-send during our third birth.  The nurse didn’t want me to eat “just in case”, but she was okay with me drinking – hence, I could drink my meal and stay nourished through our 34 hours at the hospital.

- Single serve smoothies or juice drinks.  I am thinking along the lines of Stonyfield Farm Smoothies or Drinkable Yogurts for a liquid protein boost, or the Odwalla line of Protein Beverages.  It’s a little sip of something sweet with carbs that still offers a protein source for energy.

As you noticed from the list, some of these foods need refrigeration or a heating source.  These are considerations if you are having a hospital birth.  It stands to reason that if you will not have access to a refrigerator or microwave, the items that won’t stay cool with an ice pack or the foods that need to be heated need to left out of the cooler.

The bottom line: eat to appetite and drink to thirst for the best labor possible!  I hope this list gives some ideas with which you can fill your refrigerator or cooler.  What did you eat during your labor?

Disclaimer:
Bradley Method classes offered in Arizona convenient to Chandler, Tempe, Gilbert, Mesa, Ahwatukee, Scottsdale, Phoenix and Payson, AZThe material included on this site is for informational purposes only.
It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation. This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.

References:
[1] http://en.wikipedia.org/wiki/Pulmonary_aspiration

[2] http://www.honey.com/nhb/benefits/natural-energy/

Q&A with SPB: Healthy Pregnancy

Posted on July 6, 2015 at 11:46 PM Comments comments (51)
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
Question: What can I do to have a healthy pregnancy?

Answer: A lot, actually! Come to Saturday's class to learn more about what any mom can do to lay the foundation for their Sweet Pea to have a healthy start in life.

See today's VLOG HERE
or click

We are excited to announce another Healthy Pregnancy Classes at Modern Mommy Boutique this month!  It is a two-hour class designed to introduce the basics of having a healthy, low-risk pregnancy that is best for mom and best for Sweet Pea.

As childbirth educators, one thing has become painfully clear over the last five years...no matter how many things a family will "do right" during pregnancy, we just don't know what the birth journey will hold until they are on the other side, holding their baby.  The one thing we can all share, in spite of whatever happens during birth, is the opportunity to give our Sweet Peas a healthy pregnancy.  We all have the ability to be intentional; to provide a place for our baby to grow and be nourished through the pregnancy.  If you or someone you know is interested in setting a great foundation for their child's life earthside, please join me!  

In the class, we will cover how to the foundation for a healthy pregnancy.  We'll introduce basics like exercise (no previous fitness level required) and nutrition to build on to keep the mama and the Sweet Pea well, plus substances and environmental factors to avoid.  We will also do a mini-relaxation workshop so that participants can have a few basic tools to practice during pregnancy and in the postpartum period.  We know that meditation, even a minute a day, can make a difference!

This class is designed to be an informative session to get your pregnancy off to a healthy start, or to make sure you are having the healthiest possible pregnancy!  Couples in the first, second and third trimester are welcome.   Included in the tuition is a 1-on-1 call follow-up call with Krystyna, as well as a take-home packet for you to use as you continue through your pregnancy.  Tuition for the 2-hour session: $10/couple

I hope you can join me - please call or text 602.684.6567 to register.



JULY CLASS


AUGUST CLASS


Disclaimer: 
Bradley Method® natural childbirth classes offered in Arizona: convenient to Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, PaysonThe material included in this video and blog is for informational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The viewer/reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog and video contain information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this video and on our blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.
 




Nutrition: Snack Ideas

Posted on June 10, 2015 at 12:55 PM Comments comments (0)
When it comes to pregnancy, we are passionate about helping families achieve a nutritious, whole food, balanced diet.  We serve a snack at every class, adn try to use it as an opportunity to model healthy snack choices.  Of course, you have to factor in pregnancy cravings, so we also try to include a little treat for the sweet tooth.  We also try to avoid foods our students have aversions to by passing out an info sheet on the first or second class so we know what *not* to buy when we are doing our grocery shopping.

Here is a visual sample of twelve weeks worth of nutrition samples.  Each week is a different focus.  My intention when I shop is to buy something in the nutrition focus; plus fruit, vegetable, protein, grain, salt and sweet.

Week 1: Welcome to Bradley Class!
Setting up the foundation for the rest of the classes - fruit, vegetable, grain and protein!


Week 2: Intro to the Brewer Diet
We don't feature all the nutrition areas this week - we do set up the foundation for the rest of the series with a fruit, vegetable, protein and grain.


Week 3: Eggs
Signature deviled eggs, plus other yummies.


Week 4: Dairy
Field trip to Yogurtland down the way from the store where we teach!

Week 5: Whole Grains
Fresh Bread from Great Harvest Bread Co.


Week 6: Greens
Assortment of Kale Salads from Whole Foods


Week 7: Vitamin C
High Vitamin-C foods - it's not just about the oranges :)


Week 8: Water
High water content foods, plus soup this week!


Week 9: Protein
This protein pack is 36g of protein - boiled egg, whole grain bread, serving of nut butter, a cheese stick, plus apples and grapes for the sweet treat.
You can buy all the pieces and bag them up for a week's worth of snack prep for mom and coach!


Week 10: Salt to Taste
Perfect excuse to serve salted caramel chocolates, plus pickles, olives and artichoke hearts...yummy, briny foods.


Week 11: Fats+Oils
What better way to incorporate fats+oils than PESTO?!? This week we serve a great appetizer with cream cheese, sun-roasted tomates and pesto, plus pesto for dipping.


Week 12: Vitamin A
Carrots for Vitamin A, the "anti-infection" vitamin



I hope you enjoyed this tour through 12 weeks of our Bradley Method snacks and the Brewer Diet!


Bonus Class: Healthy Habits

Posted on February 13, 2015 at 3:16 PM Comments comments (0)
We were happy to welcome Dr. Ross back to our class this week.  Every session, we offer a bonus class with him so he can share his perspective on having a healthy pregnancy from a physical, chemical and emotional standpoint.  He also share information about chiropractic care for pregnancy, postpartum, and the newborn.  The last portion of class is dedicated to teaching techniques that may be helpful if the couple experiences back labor.  It is a full and awesome class!
 
Today I am sharing a couple of segments as they relate to the physical aspect: nutrition.  The first clip is about making whole food choices and he also shares information on a product he encourages all his patients to take.  The second segment is dedicated to eliminating harmful substances; in particular, artificial sugars and why it can make a difference.
 
Whole Food

 
Artificial Sweeteners

 
Please leave a comment with your thoughts or experiences with these – I am looking forward to reading your feedback!
 
 
Link List:
More on Dr. Ross:
http://www.rechargeyourlife.com/
 
Artificial Sweeteners:
Info from Dr. Mercola
Info from Dr. Janet Hull

Juice Plus+:
http://doctorross.juiceplus.com/
www.juiceplus.com
 
Disclaimer:  
The material included in this blog/video is for informational purposes only.  It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation. This video contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained in this blog/video do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.

 

Inside Look: CredibleCravings

Posted on January 16, 2015 at 9:29 AM Comments comments (62)
Nutrition information + Bradley Method® natural childbirth classes offered in Arizona: Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson



I got to sample CredibleCravings at the Club MomMe event I attended in June 2014.  I wish these had been around when I was growing Sweet Peas - green, clean *and* yummy!!

While we try to eat whole food as much as possible, life happens! When you need a snack on the run, these may be just the thing you are looking for.  These are great for the diaper bag, and for hungry siblings who are always looking for a snack!

Here are some of the things that Stephanie Baker, Founder of CredibleCravings, shared with me so that I could offer some information about her delicious products to our students and readers:

CredibleCravings is the first certified organic whole food bar developed to support the nutritional needs of women before, during and after pregnancy. At CredibleCravings, we believe that proper perinatal nutrition is foundational to lifelong health.  Each and every ingredient in our line of bars was selected for a specific nutritional benefit during the perinatal period, providing moms and moms-to-be with perfect sustenance through wholesome ingredients in a convenient package:

  • Certified Organic; Certified Gluten-Free; Non-GMO; Kosher; Soy-Free
  • No fillers, artificial preservatives or sweeteners
  • 1 billion probiotics to support digestive health and immune function
  • Healthy omega-3 and monounsaturated fats to support cardiovascular health, sustained energy levels, and cognitive and visual development of baby
  • High in fiber to support digestive health and satisfy hunger

Credible Cravings bars are available in three delicious flavors:


Nutrition Information + Bradley Method® natural childbirth classes offered in Arizona: Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, Payson
What was the inspiration behind the flavor profiles for CredibleCravings?
A: Each Ingredient. On purpose. That’s the CredibleCravings way. All three flavors—Lemon Ginger Greens, Cacao and Cranberry Oatmeal—contain ingredients that were intentionally selected with the health of mom and baby in mindHere is a breakdown of each flavor. We hope you enjoy!
  • Lemon Ginger Greens—In addition to helping ease morning sickness, lemons are full of vitamins and minerals, and are a particularly excellent source of vitamin C. Ginger has long been held as the go-to ingredient for alleviating nausea and upset stomach caused by morning sickness. Spinach is loaded with important nutrients including vitamin A, C, and K as well as folate. Kale is one of the healthiest vegetables on the planet. Kale is chock-full of vitamins that are essential to the health of both mom and baby. Per calorie, Kale has more iron than beef, more calcium than milk, and more Vitamin C than spinach. Kale is also high in protective antioxidants and folate to help reduce risk of neural tube defects.
  • CacaoCacao is a natural source of antioxidants and contains important B vitamins and minerals such as calcium, zinc and iron. Not to mention that it is one of the most craved flavors in the world!
  • Cranberry OatmealOats are an excellent pregnancy food. They are full of fiber to help regulate digestion, B vitamins, iron, and potassium. Pregnancy brings about a number of changes in mom, including an increases risk for urinary tract infections (UTIs). Cranberries have long been held as the go-to ingredient for naturally reducing the occurrence UTIs. Additionally, cranberries are a good source of vitamin C and offer a deliciously refreshing, tart flavor!  


What drove you?
I founded CredibleCravings on a desire to improve the health of our next generation by inspiring proper nutrition during the time it matters most – before, during and after pregnancy.
Why the perinatal period?  Quite simply, because there is no other time period where proper nutrition has such a significant impact on our lifelong health. Every body system in the fetus develops under the nutritional environment provided by mom, and how fetal organs develop impacts the health of baby for life.  Yes, women have cravings during this time period; but it’s the worst time to be introducing junk food to the body.  We developed a bar to satisfy cravings, while also supporting mom’s health and the healthy development of her baby.   
Why now?  With so many options and so many products on shelves today, honest healthy snacks are hard to find and more important than ever.  For women who keep busy schedules with multiple social and work obligations, the modern world of synthetic convenience foods can beset even the purest of nutritious intentions.  CredibleCravings is about making the nutritious choice an effortless choice for moms and moms-to-be.
 
How did you design your product?
Our team was determined to develop a bar especially for the perinatal period with integrity: clean, purposeful, and comprised of the highest quality ingredients.  We started by ensuring every single ingredient that went into our bars had a purpose.  We were unwavering in our mission.  We leveraged diverse ingredients.  We included the best probiotics. We kept all artificial sweeteners, preservatives and fillers out.  We like to think of our wholesome snacks as nature’s gift to Mom, and Mom’s gift to her growing little one!

 
Partner Profile:
CredibleCravings was founded on one intention: To promote mindful nourishment before, during and after pregnancy.

The best nutrition is pure and simple…but in modern society, it’s not easy.  It’s not easy to put first: amidst the hectic juggling of work, family and social obligations.  It’s not easy to understand: adrift aisles of synthetic convenience foods and confusing health claims.  It’s not easy to promote: in a society that normalizes unhealthy and unmindful eating.
However, proper nutrition is the most critical element of lifelong health and directly influences your energy, your vitality, and your physical well-being.  Our hope is that every person would personally experience the benefits of a properly nourished body and to know the beauty, the vitality, and the prosperity that permeates every aspect of a nutrition-centered life.

CredibleCravings, the first truly nutrition-centered bar focuses on nutritional needs at the time it matters most: the beginning. A mother’s nutritional status during the perinatal period has a significant impact not only on her own health, but leaves lifelong footprints on the health of her child: through both nature and nurture. 

Through collaboration with nutritionists, midwives, and obstetricians, CredibleCravings identified the essential vitamin and mineral needs and ideal energy sources for the perinatal period then went to the field to find natural, fresh ingredients to meet those needs.  The intent is that consumers not only feel asssured that they are supporting their very vital nutrient needs every time they open a CredibleCravings wrapper; but also that they know exactly what is in the bar and why it is in there. 

What is your favorite on-the-go snack?
Please leave us a comment - it will be moderated and posted.


Bradley Method® natural childbirth classes offered in Arizona: Chandler, Tempe, Ahwatukee, Gilbert, Mesa, Scottsdale, PaysonDisclaimer: 
The material included on this site is for informational purposes only.  It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult her or his healthcare provider to determine the appropriateness of the information for their own situation.  Krystyna and Bruss Bowman and Bowman House, LLC accept no liability for the content of this site, or for the consequences of any actions taken on the basis of the information provided.  This blog contains information about our classes available in Chandler, AZ and Payson, AZ and is not the official website of The Bradley Method®. The views contained on this blog do not necessarily reflect those of The Bradley Method® or the American Academy of Husband-Coached Childbirth®.